Warm up:
400m row
Skill Builder/Mobility
Wall Squats
Metcon
20 min. AMRAP
5 Deadlifts
7 Hang power
9 Front squats
12 Push jerks
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Call us to schedule a free private introduction session at CrossFit Dumbo
48 Pearl Street
Brooklyn, NY 11201
info@crossfitdumbo.com
347.227.7725
48 Pearl Street
Brooklyn, NY 11201
info@crossfitdumbo.com
347.227.7725
Welcome to CrossFit Dumbo
I'm looking for…
Individuals who want an alternative to commercial gyms and traditional fitness routines. Our goal at CrossFit Dumbo is to create a community of friendly, committed, and motivated people that enjoy pushing their fitness limits. We want our community of athletes attaining their goals together and having fun while doing it. We don't use machines or practice isolation movements. The exercises we use are multi-joint, core to extremity, athletic movements that require proper technique and coaching for all but the most dedicated or experienced athlete.
Disclaimer: The strength and conditioning outlined in this Blog are a very demanding form of training. Do not start any training program without first consulting your physician.
Individuals who want an alternative to commercial gyms and traditional fitness routines. Our goal at CrossFit Dumbo is to create a community of friendly, committed, and motivated people that enjoy pushing their fitness limits. We want our community of athletes attaining their goals together and having fun while doing it. We don't use machines or practice isolation movements. The exercises we use are multi-joint, core to extremity, athletic movements that require proper technique and coaching for all but the most dedicated or experienced athlete.
Disclaimer: The strength and conditioning outlined in this Blog are a very demanding form of training. Do not start any training program without first consulting your physician.
I'm too busy ...
If you feel like you are too busy, perhaps this will help...
168 is the number of hours in a week. Each and every week, month after month and year after year, you have 168 hours before you. How will you spend your time?
Some things are inevitable - you gotta' sleep, and hopefully about 56-60 of your hours each week are spent doing just that because your body needs its rest. If you work, manage a home, or both, that's gonna' add up to at least 45-50 hours. Add the two and you still have 62 hours left. Okay, let's throw in 25 hours for errands and miscellaneous this and that and guess what? You're still left with 37 hours! Do you see where I'm going with this?
The number one reason people say they don't exercise is that they "don't have the time." Oh really? We all have 168 hours in a week and why is it that some people have time to exercise and others don't? It's because their fitness and health are a priority and they use the time. And as an added bonus all the other hours of the week experience elevated quality-even the ones spent sleeping.
Let's face it. We do have a choice when it comes to how we spend most of our 168 hours. So, what's it gonna' be today? This week? This month? Will you get the best out of each 168 hour week this year? With our help you can make sure of it...
168 is the number of hours in a week. Each and every week, month after month and year after year, you have 168 hours before you. How will you spend your time?
Some things are inevitable - you gotta' sleep, and hopefully about 56-60 of your hours each week are spent doing just that because your body needs its rest. If you work, manage a home, or both, that's gonna' add up to at least 45-50 hours. Add the two and you still have 62 hours left. Okay, let's throw in 25 hours for errands and miscellaneous this and that and guess what? You're still left with 37 hours! Do you see where I'm going with this?
The number one reason people say they don't exercise is that they "don't have the time." Oh really? We all have 168 hours in a week and why is it that some people have time to exercise and others don't? It's because their fitness and health are a priority and they use the time. And as an added bonus all the other hours of the week experience elevated quality-even the ones spent sleeping.
Let's face it. We do have a choice when it comes to how we spend most of our 168 hours. So, what's it gonna' be today? This week? This month? Will you get the best out of each 168 hour week this year? With our help you can make sure of it...
World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.
Regularly learn and play new sports!
Courtesy of CrossFit Inc.
Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.
Regularly learn and play new sports!
Courtesy of CrossFit Inc.
Coach
Friends Of CrossFit Dumbo
Blog Archive
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2012
(351)
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▼
January
(31)
- Run
- Overhead, Jumping slam ball
- Rest
- Bear Complex
- Row, Thrusters, Ring Dips, Squats, Row
- Lunges, Sit ups
- Rest
- Overhead squats, Burpees
- Deadlift, Hang power clean, Front squat, Push jerk
- Burpees, Squats, Sit ups
- Rest
- Clean and jerk
- Rings push ups, Box jumps, Kettlebell, Pull ups
- Squat cleans and Burpees
- Rest
- Baseline
- Broad jumps, Tuck jumps, Air squats
- CrossFit Total/The Great 30 Day Paleo Challenge
- Rest
- Deadlifts, Row
- Team WOD
- Deadlift, Burpeee, Double unders
- Rest
- Row, 500m, 400m, 250m, 200m
- Push ups, Sit ups, Squats
- Thrusters, Pullups
- Rest
- Handstand, Air squat, Plank, Dead hang
- Hang power cleans, Front squats, Push press
- Deadlift, Push ups, Box Jumps
- Two Thousand Twelve!
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▼
January
(31)
Reg
ReplyDeletewarmup 500m row(i didn't get the memo lol)
WOD 7rds+1PJ
75#. 6 rounds + 7HPC
ReplyDeleteReminder to all...post your diet and bonus points on Sunday's. everyone gets a mulligan on posting until Thursday, after that, no soup for you. Please post on this Sunday's (Jan 22) blog post for ease of tracking.
Thanks,
JB
7 (+ 4 push-jerks)
ReplyDeleteThe trick seems to be resting midway through a movement rather than at the transition between movements - the change in movement is as good as a rest!
Stretches & 500m row warmup
ReplyDelete20min AMRAP: 6 rounds + 5 deadlifts (scaled to 75lb)
Chris
ReplyDelete6 rounds + 5 Hang Power Cleans.
6 rounds plus 5 dead lifts
ReplyDelete